How much sodium do you need ?
Ways to Cut Down On Sodium
Read Labels
Choose Carefully When Dining Out
Limiting Sodium
A low-sodium ( salt ) diet may help to prevent buildup of extra water in the body , as it acts like a sponge and holds onto water . Extra body fluid can cause the heart to work harder . This may lead to or worsen high blood pressure and heart failure . High blood pressure can increase your risk for stroke , heart attack , and kidney disease .
How much sodium do you need ?
The amount of sodium you need varies from person to person depending on kidney function and fluid loss . Americans typically eat more than 3,000 milligrams ( mg ) of sodium daily — much more than what most of us need . Current guidelines suggest keeping sodium limited to less than 2,000 mg daily . Your doctor may direct you to a specific sodium limit .
Ways to Cut Down On Sodium
One way to cut down on sodium in the diet is to avoid using the salt shaker at the table or when preparing meals . One teaspoon of salt is equal to 2,300 mg sodium . Use spices and herbs in place of salt . Choose unprocessed meats . Fresh or frozen vegetables are naturally low in sodium compared to most canned options .
If you want to try a salt substitute , check with your doctor first . Some people with kidney problems should not use salt substitutes because they contain potassium .
Read Labels
Look for hidden sources of sodium . Commercially prepared and prepackaged foods tend to be high in sodium . Compare labels and select products lowest in sodium .
� Select foods with 140 mg of sodium or less per serving whenever possible .
� Make sure to check the serving size : if you are eating more than one serving , you will get more sodium than the amount listed .
� Follow the 5 / 20 rule using the food label . Try to purchase as many items as possible with less than 5 % daily intake of sodium and avoid any items with 20 % daily value or more .
Some medications are high in sodium . Avoid meat , poultry , seafood , and vegetables that are fried . If you are not sure if your prescription or over-thecounter medication is high in sodium , ask your doctor or pharmacist .
Choose Carefully When Dining Out
Use caution when eating outside your home and be specific about what you want and how you want your food prepared . Request that food be prepared without added salt or salty seasonings . Ask for sauces , gravies , and salad dressings on the side . Select sandwiches without cheese . Ask for nutrition information for the foods that you are interested in so you have a true understanding of the sodium content .
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